cific exercises, or variations of, you can perform safely, consistently and long
term, with progressive poundages.. e biggest exercises are uncomfortable to do. If they were easy to work
hard on they would do little or nothing for you. But do not use an exercise
that is harmful to you.. Most people can do most if not all the best exercises, so long as good form is
used; but “most people” does not mean everyone.“Heavy” and “light” weights
. ese words are used confusingly. Some people use “light” to mean a pound-
age that permits a lot of reps to be performed, even if done to failure. Others
use “light” to mean any poundage that is substantially less than what could
be used for the rep count under consideration, e.g., if a trainee is capable of
bench pressing pounds for ten reps, and performs ten reps with
pounds, the pounds would be considered “light.” Some refer to the
“light” weights a weaker person uses even if that person is training with
maximum intensity.. In this book, “light” weight generally means that the set’s rep target can be
met easily, with little or no strain. A “heavy” weight is one that demands
much effort to complete the set’s rep target, regardless of how many reps
that is.Routines
. Training routines are comprised of groups of exercises. ey can be either
full-body, divided, or split routines. A full-body routine trains the entire
body each workout. A divided program takes a full-body schedule of exer-
cises and divides it into two or three smaller routines to be spread over seven
days, or perhaps a longer period. A conventional split routine divides the
body into two or three parts, and each part is usually trained twice every –
days or so.. e “week” is not necessarily the calendar one. e “biological” week is more
important. Someone with good recuperation may have a six-day biological
week, while someone with slow recuperation may have a ten-day biological
week. Some people need more time between workouts than others. e idea
of the biological week is a way to understand this.